Archives: On the Fly at DuckDuckGoose

  • When:¬†20180403
  • QIC:¬†Dreamliner
  • The PAX: Scout, Dreamliner
  • YHC grabbed the empty Q slot at 0525 and ran the workout “on the fly” at #DuckDuckGoose. Leg lifts (QuadP for April) were of focus.

    The Thang


    Lap with 20 leg lifts at each bench.

    B.O.M.B.S.: Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

    21 leg lifts, 11 chin-ups, decrease by one rep until 11 leg lifts and 1 chin-up.

    Recover. Recover.

    Naked Man Moleskin (NMM)

    Scout was a welcome sight under the lights when pulling up to the AO. He is gearing for his 100 miler, awesome!

    Circle of Trust
    Community is huge. YHC closed on his first home on Monday. That evening the connect group (all F3 PAX) showed up and completely emptied the apt. (except for one more heavy piece) in an hour and a half. YHC thought a follow up Sat. move was going to be necessary. Not so.

    F3 Hampton Roads LAUNCHED on the peninsula 03/31/2018 at 0700. Workout every Saturday, same time, same place. Send contact information of potential men to [email protected]
    F3 Hampton Roads 2018 Goals are here.
    Apr. 20-21: Colonial200 relay race.

    Important Links:
    QuadP Monthly Challenges: April is leg lifts.
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from but the username and password can be the same